Train Like You Fucking Want It!

Saturday, 11.27.10

Warm-Up:
-Stretch & Mobility

Part.1.
-2mi. Run- 15:47
-2min. of Pushups- 45
-2min. of Situps (anchored)- 46

Rest 4hrs.

Part.2.
Strength:
-Jerk- 45x5, 95x3, 135x3, 165x3, 195x3, 215x2, 215x2
-Back Squat- 45x5, 95x5, 135x5, 185x3, 215x3, 235x3, 265x2

Conditioning:
3rds. of-
7x Thruster @135#
21x Double'Under
7x Deadhang Pullup

Time - 5:31

-Immediately after WOD (no rest), Row 500m for time- 1:46.5
-Pushups- 3x15 (30sec. rest/set)

Word to the Wise, don't ever, EVER, take 3 consecutive days off from training. I felt like an 8year old girl scout today, weak as hell, especially this morning. It was a rough day back, but a much needed one. I moved the Barbell decently well today given my state. Jerks felt good, just couldn't lock the 3rd rep out on either of the 215 sets. Squats felt decent, didn't push the 3rd rep @265 because I wasn't in the cage and had no spot, played it safe. First round of the WOD went fucking awesome, all unbroken in about ~1:15-1:20. All Thrusters were unbroken, DU's went pretty well, only broke once on 2nd & 3rd set. Pullups were tough after first round, reduced to singles at the end. 500m Row was the Smoker at the end.

Doing mileage runs when you first wake-up, in a fasted state, in sub-freezing temperatures is a great way to start your day...

Observing Lactate Threshold

Tuesday, 11.23.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-10x Squat + 10x GHD Situp + 10x C2B Pullup, 2 sets

Strength:
-Bench Press- 45x10, 95x5, 135x5, 185x5, 3x3 @215 (rest 3:00/set)
-AMRAP Bench Press @135# in 30sec., rest 30sec. + AMRAP Burpees in 30sec., rest 30sec., 3 sets
1st - 16/12
2nd - 7/11
3rd - 4/11

Conditioning:
-30m Suicide Sprint, x5 (1 = 10m out, 10m back, 20m out, 20m back, 30m out, 30m back, touching line each turn-around) (rest 90sec./sprint)
1st - 28.00
2nd - 27.38
3rd - 28.75
4th - 30.31
5th - 32.06

Haven't Benched in a long time, needed to see where I was at. The double AMRAP was easy on the first round, fucking ridiculous on the 2nd and 3rd. Good way to work the weakness of muscular endurance. Sprints went well on the first 3 rounds, last 2 were tough & legs/ass were feeling it. Wanted sub30 on all sets, just couldn't do it.

5x5 & Mission Ready

Monday, 11.22.10

Warm-Up:
-PVC Work & Mobility

Strength:
-Snatch- 45x5, 3x3 @95, 5x2 @115 (rest 60sec./set)
-Front Squat- 135x5, 5x5 @185 (rest 3:00/set)

Conditioning:
-10:00 Row (Row 7min. @Bodyweight Watts, 3min. @75-100 watts >Bodyweight)- 2,534m, 210.9 Avg.Watts, 21spm

Keeping it simple. Going to get Strong, or Die trying. Row felt great, maintained 100 watts over bodyweight for most of the last 3min.

Back to the Drawing Board

Saturday, 11.20.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-10x Push Press @45# + 25x Jumping Jax, 3 sets

Strength:
-Squat Clean + Push Press + Hang Squat Clean + Jerk Complex (one movement, bar does not touch ground)- 1 set @45, 95, 135, 165, 185, 205(f)x, 3 sets @165

Conditioning:
-Again Faster WOD#8:
5 rds. of-
15x SDHP @75#
15x Thruster @75#

Time - 10:27

Recovery:
-2:30 light Row- 539m, 130.3 Avg.Watts
-7min. Foam Roll & Stretch
-2:30 light Row- 540m, 130.7 Avg.Watts

Going into today's WOD, I knew I wouldn't do well. I suck at high rep, light weight metcons. I lack the muscular endurance. But, after yesterday's training, which I was pretty sore from, especially in the shoulders, and today's Oly Complexes, my time could have been worse.

Today is bitter-sweet for me. After today, the Coach that was doing all my programming for the last few months will no longer be doing so due to other priorities. I have experienced progress in pretty much every area of my fitness through his guidance and I'm grateful for that. I will be incorporating his philosophies into my new programming, which I'll be doing myself. My new Program will be better than before & more intelligently designed.

Accessorize

Friday, 11.19.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-12x Squat + 24x Double'Under, 3 sets

Strength:
-Glute'Ham Raise- 3x20 (2:00 rest/set)
-GHD Situp- 3x20 (2:00 rest/set)
-Ring Dip- 15, 13, 7 @15# (3:00 rest/set)
-Ring Row- 15, 12, 12 @10# (3:00 rest/set)

Conditioning:
-Prowler Drag, grasp rope between legs, keep chest low, back straight- 1x30m @90#, 3x30m @110# (2:00 rest/drag)
-Row Sprint- 5x30sec. (2:30 rest/row)
172m, 525.1 avg.watts
177m, 578.1 avg.watts
176m, 561.8 avg.watts
168m, 493.0 avg.watts
169m, 497.4 avg.watts

IFHR

Wednesday, 11.17.10

Warm-Up:
-Stretch, Foam Roll
-800m Run

Conditioning:
-100m Sprint, x3- 15.28, 14.78, 15.00 (90-95% effort)
-400m Sprint- 1.16
-400m Run, x3- 1.35, 1.33, 135 (rest 60sec./run) (maintain a +10-12sec. pace of 400m Sprint)

I wanted to maintain a +10-12sec. 400m Sprint pace but ended up with a +17-19sec. pace. Worked on better technique today.

I. Fucking. Hate. Running.

Commence New Cycle

Tuesday, 11.16.10

Warm-Up:
-Foam Roll, Stretch, PVC Work, Mobility
-12x Squat + 12x Good Morning @45# + 12x Situp, 3 sets

Strength:
-Snatch Balance- 45x5, 95x3, 115x1, 135x1, 145x1, 155x1, 170x1, 180x1 *PR (115-180, heaving)
-Snatch Deadlift- 5x5 @185 (2min. rest/set)
-HighBar Back Squat- 135x3, 185x3, 8x3 @225 (3min. rest/set)
-Dynamic Effort Bench Press- 8x3 @95 + 38# of Chain (30sec. rest/set, move bar up as quickly as possible)
-AMRAP Deadhang Pullup + AMRAP Push Press @185#- 13/5, 10/5, 8/4, 8/3
(4 supersets, rest 3min./set)

Recovery:
-3min. light Row- 648m, 130.5 Avg.Watts
-7min. Foam Roll & Stretch
-3min. light Row- 654m, 134 Avg.Watts

Recovery Training

Monday, 11.15.10

Warm-Up:
-Stretch, PVC Work, Mobility

Recovery:
-10min. Run @conversation pace
-Glute'Ham Raises- 3x12
-GHD Situps- 3x12
-Ring Dips- 3x12
-Ring Rows- 3x12
-Walking Prowler Sled Drags @90#- 3x30m

New cycle begins tomorrow.

OPT Big Dawgs Competition: Failure

Saturday, 11.13.10

Warm-Up:
-Stretch, PVC Work, Mobility
-12x Squat + 12x Situp, 3 sets

Part.1.
-A 45# bar and two bumper plates will be 200 meters away from the pull up station. Starting from the pull up station and in three separate trips, carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21-15-9 of:
Thrusters @95#
Pullups

Total Time - 14:27

Rest ~1hr.

Part.2.
-3 rds. for time of:
7x Squat Snatch @115#
9x Burpee Bar Jumps (jump over Barbell)
30x UNBROKEN Double'Under

Time - 14:38
(I spent 4:00 during the first round attempting the 30x unbroken DU's, couldn't string them together. After getting REALLY fucking pissed, I went on to round 2 and just did broken DU's from there. First round DU's were probably around ~75)

Rest 2hrs.

Part.3.
-10:00 to find max Clean & Jerk- 215#
(Cleaned 225, missed the Jerk by a couple inches, which is my PR)

I have no excuses for today. I was amateur, at best. Haven't felt this bad about a training day in a long time, if ever. Cannot put into words how fucking disappointed I am in myself.

Oh. Fucking. Well.

OPT Competition Prep.

Thursday, 11.11.10

Warm-Up:
-Stretch, PVC Work, Mobility
-6x Pistol (alt.) + 10x Chinup (deadhang) + 14x Situp, 3 sets (unbroken)

Strength:
-HighBar Back Squat- 45x5, 135x5, 185x5, 235x1, 240x1, 250x1, 235x1, 240x1, 250x1

Conditioning:
-4 sets of:
45sec. Row for max Watts + 2:15 of active rest with intermittent Double'Under practice
45sec. Run, ascending speed to finish with Sprint + 2:15 of active rest with intermittent Double'Under practice
Row Avg. Watts- 473.5 / 445.7 / 438.1 / 425.6
~250-300 Total DUs during rest periods

Rest day tomorrow. OPT Competition on Saturday. 3 WODS, 1 Day. Gonna be Rough...

2x WODs, 45min.

Tuesday, 11.9.10

Warm-Up:
-Stretch, PVC Work, Mobility
-10x Pushup + 10x Situp + 10x Press @45#, 3 sets

Part.1.
-3 rds. for time-
200m Run
5x Muscle'Up (full turn-out)
7x Clean & Jerk @135#

Time - 8:47

Rest ~30min.

Part.2.
-AMRAP in 7:00 of-
10x OverHead Squat @135#
10x Pushup (Games Standard)

Total - 2 + 8x OHS

I've said it before, and I will say it a lot fucking more: If I was even a *decent* runner, I could actually be somewhat of a competitor. First WOD went pretty well, took my time on the MU's, making sure I didn't miss. C&J's were fast. 2nd WOD was a failure, plain & simple. Shoulders were already pretty fatigued. 1st round was unbroken, took me 60sec. Then, it was all downhill from there...

In Need of Change

Monday, 11.8.10

Warm-Up:
-Stretch, PVC Work
-20x Situp + 20x Pushup, 3 sets (unbroken)

Strength:
-Snatch- 45x5, 95x3, 115x1, 130x1, 135x1, 140x1, 130x1, 135x(f), 135x1, 140x(f), 140x1
-Weighted Rope Climb @15' w/ 30# Body Armor- 5x Ascents (rest 60sec./ascent)

Conditioning:
-5 sets of:
400m Run
15x KB Swing @70# (unbroken)
(rest 60sec./set)

Deadlift: Reborn

Saturday, 11.6.10

Warm-Up:
-Stretch, Mobility, Foam Roll
-12x Squat + 10x GHD Situp + 8x Hip & Back Ext., 3sets

Strength:
-Deadlift- 45x5, 135x5, 185x5, 225x3, 285x3, 365x3, 415x3, 425x3 PR
-Muscle Clean- 88x3, 132x3
-Power Clean & Jerk- 132x1, 154x1, 176x1, 198x1, 209x1, 220x(f), 198x1, 176x4

Conditioning:
-1min. AMRAPs of:
Burpee- 25
GHD Situp- 25
Pushup- 26 (Games style, hand release)
Squat- 32
Lunges- 33

Finally was able to get back to PICKING UP HEAVY SHIT! Felt good. For a while I couldn't Deadlift at all, then around July I started pulling lightly, working my way up to the mid-300's in August. It has been MONTHS since I've pulled anything worthwhile. Today, I pulled up to 365x3 with my Nike lowtops on, then kicked off the shoes and went Primal for the rest. I think 415x3 is a PR, for a set of 3 clean reps. I wanted more, so I went 425 and killed it. I should have been smart and made the jump to 435 and repped that out, next time. The PC&J's were alright, but they weren't on point. I'm assuming those Deads took their toll on the rest of my lifting. The conditioning today was just a clusterfuck of random shit I threw together. I didn't know what the hell I was doing, I just needed to jack the heart-rate up. I rested ~60sec. between some of the AMRAPs, others were back2back. Good Day...

Shhhh... You Can Hear the Growth

Friday, 11.5.10

Warm-Up:
-Stretch, Trigger Therapy, Foam Roll, PVC Work
-12x Squat + 24x Double'Under + 12x Situp, 3sets

Strength:
-Power Snatch + Snatch Balance + OHS Complex- 45x3, 95x1, 115x1, 125x1, 135x1, 145x1
-Front Squat- 155x18, 135x15, 95x25 (AMRAP sets, rest 3min./sets)
-Ring Dip @1/4 Bodyweight (45#) + Horizontal Ring Row, feet elevated, 1sec. hold at top (5x AMRAP SuperSets, no rest between movements, 3min. rest/Supersets)
1st - 6, 12
2nd - 5, 9
3rd - 6, 8
4th - 5, 8
5th - 5, 8
-DumbBell Bulgarian Split Squat, with a deficit- 3x8 (each leg) @20# DB's (rest 3min./sets)

Recovery:
-2.5min light Row- 549m, 137.6 Avg.Watts
-5min Foam Roll
-5min Stretch & Mobility
-2.5min light Row- 559m, 144.9 Avg.Watts

Finally made it back to the Gym after a couple days off, felt great. Over the past couple days I managed to gut the shit outta my gym, insulate it, and redesign the whole thing. It's much better, and going to make for a great Winter. Just have to get a heater now...

For my legs being broken the last few days, the squats went pretty well. Legs were a little tight this morning, but much better than they have been. I haven't been dipping on the rings lately and it shows, I should have been closer to 8 on all those sets. Those Bulgarian Split Squats fucking suck! My legs felt like they were being beaten, shit on, and rolled down a hill of jagged nightmares. So, I know they are keepers.

Here's a video of someone doing them with a deficit:

AMRAPpin'

Tuesday, 11.2.10

Warm-Up:
-Stretch, Foam Roll, PVC Work, Mobility
-4x Pistol (alt.) + 8x Deadhang Pullup + 12x Situp, 3 sets

Strength:
-Snatch-Grip Deadlift, 3x from the ground to just above knee + 2x from just above knee to full ext.- 5 sets of (3+2) @185 (3min. Recoveries)
-Snatch High Pulls- 5x3 @155, explosive (3min. Recoveries)
-Press- 110x15, 110x10, 110x7 (3x Max Set, Rest 3min./set)
-HighBar Back Squat- 165x42, 165x12, 165x12 (3x Max Set, Rest 5min./set)

Recovery:
-5min. light Row- 1,017m, 109.2 Avg.Watts
-7min. Foam Roll

Rest 4hrs.

Conditioning:
-2:30 to Row 500m + AMRAP Push Press @135 (3 sets, rest 5min./set)
1st - 1:35, 12
2nd - 1:40, 8
3rd - 1:45, 8

Working the HighBar Back Squat recently, getting more comfortable with it. My legs were still pretty damn sore from all the Pistols on Saturday, but was still able to hit 165x42, which was unexpected. Today was fucking brutal on the legs & shoulders. Time to eat & cash in on some contrast showers.